Workout of the Day

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 12/10 Cals Partner B – 3pt PVC Hinge x 10

Warm Up Row 20/15 Cals (No Straps) EMOM for 6 (2 Sets) Min 1 – Jumprope 30 Seconds – Singles Min 2 – Hang 30

Warm Up Row or Run 250m Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Jump Squat x 5 T Push Up x 10

Workout of the Day In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 @ 2011 Scap Push Up x

Warm Up Row 3 minutes (No Straps) Then 2 Rounds of: Squat to Stand x 5 Prisoner Good Morning x 5 Box Jump/Step Down x